THINK OF A workout as a big wheel. The hub is your main exercise—the one that drives most of the changes you’d like to see—and the spokes are the other lifts that help promote progress on the main lift and train the muscles it doesn’t hit.

The program that follows will have you specializing in one hub exercise that promotes fat loss in each session, and supporting it with spoke exercises that build muscle and torch calories, rolling you toward a leaner body inside of one month.

HOW IT WORKS

This program’s two hub exercises are the kettlebell swing and the goblet squat—mainly lower-body lifts that activate a lot of muscle mass. You’ll alternate them with other exercises that will ultimately train the whole body.

We have you repeating the hub exercises because they’re the most important. They do the most to improve work capacity, developing your ability to train hard enough to burn the calories you need to see measurable fat loss in short order.

Note that you’re welcome to substitute other exercises for some of the spoke lifts over the course of the four weeks if you prefer, but don’t change the hubs.

DIRECTIONS

Alternate the workouts (Days I and II) for three total sessions each week. Rest a day in between. So you’ll do Day I twice the first week and Day II twice the second week.

In each session, you’ll alternate your “hub” exercise with its “spoke” exercises. So on Day I you’ll do kettlebell swings interspersed with pushups, lunges, and rows, resting as little as possible between each move. Perform the workouts as shown—that’s one round. Repeat the whole routine once more for two rounds. Remember: The exercises that force most of the changes in your body are worth repeating.

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Paige Hathaway

PLEASE READ: Life is your greatest teacher. Annoyance teaches you patience. Abandonment teaches you how to stand on your own two feet. Anger teaches you forgiveness and compassion. Anything that has power over you teaches you how to get power back. Hate teaches you unconditional love. Fear teaches you courage and anything you can’t control teaches you how to let go...

I have learned many things in life from allowing my experiences to shape me. I firmly believe that life tests our strengths and equip us to endure what our future has in store. Heartache, hardship and physical turmoil are all just tests. Life won’t allow us to go through things that it knows we can’t handle. The question is WILL YOU BE STRONG ENOUGH to fight the battle? Will you let the storms of life pass and allow yourself to become a better person because of it... You can let life to be your greatest teacher or you can let life defeat you because of it. ✨🐛🦋 #MondayMotivation

Your right on point, besides persevering through a catastrophic accident I have learned how to forgive more and inspire others that need help.

10 - 1 day 2 hours ago

PLEASE READ: Hmmm Without contradicting you, because I respect you. Maybe we could look at this another way. Life teachers you nothing, life is just time. Your actions over time mould your character. We are obviously here to learn. Abandonment teaches you where to place your love. Anger teaches you how to function with control. Nothing has power over you unless you submit. Hate is an internal justice mechanism, it is perfectly justified to hate injustice or cruelty etc. Fear is a survival mechanism, it is up to us to discern the amount of danger associated with the fear. Ultimately, we can control nothing but ourselves and our actions. We are what we do. There is heaps more...But see ya next time. ♥️

3 - 22 hours 43 minutes ago

Yo gorgeous, how was Cleveland? Did it treat you right. All you had to do is text me and I would have been there. I guess there is always next time... Rawr

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